Namaste, yogis! Are you ready to take your yoga practice to the next level? Going beyond the basics of yoga can bring new challenges and benefits to your body and mind. With commitment and patience, you can enhance your flexibility, build strength and improve your focus. In this post, we will explore some advanced yoga poses that will challenge your body and bring a new level of depth to your yoga practice.

Chaturanga to Upward Dog 🐍🐕

🎓 Before attempting Chaturanga to Upward Dog, it is important to have a strong foundation in basic yoga poses. This sequence is often used in vinyasa-style classes and requires arm strength, core engagement, and proper alignment.

To start, move into plank pose with your hands under your shoulders and your body in a straight line. Slowly lower your body towards the ground, keeping your elbows tucked in close to your body. Stop when your arms form a 90-degree angle and your shoulders are in line with your elbows. This is Chaturanga Dandasana.

From Chaturanga, press your palms into the mat and lift your chest forward and up while dropping your hips down towards the floor. Straighten your arms into Upward Dog and lift your thighs and feet off the mat. Hold for a few breaths and release.

💡 Tip: If this is too challenging, modify the pose by keeping your knees on the mat during Chaturanga and Upward Dog.

A person flowing through Chaturanga to Upward Dog

Headstand 🤸‍♀️

🎓 Headstand, or Sirsasana, is an advanced inversion that requires upper body strength, balance, and focus. It is important to have a strong foundation in shoulder-strengthening poses and a teacher or spotter to assist you in practicing this pose safely.

Begin in a kneeling position with your forearms on the mat and your fingers interlaced. Place the top of your head on the mat, forming a tripod with your head and hands. Walk your feet toward your head, lifting your hips and straightening your legs. Engage your core and slowly lift your feet off the ground, coming into a headstand.

💡 Tip: Work on building upper body strength and core stability with forearm plank and dolphin pose before attempting headstand.

A person in a headstand with their arms and legs forming a straight line

Flying Pigeon 🦅

🎓 Flying Pigeon, or Eka Pada Galavasana, requires a strong foundation in hip-opening poses and arm balance. This pose requires balance, strength, and flexibility.

Start in downward-facing dog and lift your right leg, bringing the knee towards your right elbow. Place your right ankle on your left upper arm, above the elbow. Slowly shift your weight forward and lift your left leg off the ground, coming into an arm balance. Extend your right leg straight back, flexing your foot.

💡 Tip: Practice hip-opening poses like pigeon pose and lizard pose to prepare for Flying Pigeon.

A person in Flying Pigeon pose, balancing on their hands with one leg extended back

Three-Legged Camel 🐫

🎓 Three-Legged Camel, or Ustrasana Variations, is an advanced backbend that stretches the entire front of the body. This pose requires flexibility in the spine, shoulders, and hips, as well as core strength and balance.

Begin in a kneeling position with your hands on your lower back. Lift your right leg up and back, bringing your foot towards your head. Reach back with your right hand to grasp your right foot, while reaching your left arm up towards the sky.

💡 Tip: Warm up with backbends like camel pose and bridge pose before attempting Three-Legged Camel.

A person in Three-Legged Camel pose, reaching their right arm back to grasp their right foot while extending their left arm up

Conclusion 🙏

Incorporating advanced yoga poses into your practice can be a challenging and rewarding experience. Remember to listen to your body and take it slow. With practice and patience, you can build strength, flexibility, and focus in both your yoga practice and your everyday life.

A person meditating in a lotus pose, surrounded by nature